Aérobie
3200 m
mai 23, 2015
Description
Warm up 8-825 1000 m
400 swim choice
200 kick choice
200 pull choice
200 drill choice
Mini 825-840 600 m
4 x 25 IMO KICK
4 x 50 IMO drill
4 x 75 IM
Drills 840-855 400 m
Fly drills
4 x 25 Fly kick on front arms overhead
4 x 25 fly kick with top scull
4 x 25 3 fly kick with pull finishing (stone skipper)
4 x 25 1 arm fly other arm up top for now/side if comfortable.
Main 855-915 600 m
5 mins switch to back kick in SL on whistle
100 free pull build
100 kick @ 80%
200 free pull build
200 swim @ 80%
400 free pull build every 100 m
Warm down 915-925 300 m
100 swim
100 kick
100 pull